The perinatal period, defined as the time spanning pregnancy and the first year after childbirth, represents one of the most complex and vulnerable life transitions in a woman’s life cycle.
Perinatal mental health is not simply a matter of chance.
The main risk factors for developing mood disorders, such as perinatal anxiety and depression, include a previous history of mood disorders, stressful life events, gender-based violence, economic instability, and an unplanned pregnancy, among others.
There are two key protective factors that act as a genuine psychological shield: physical exercise and social support.
Moving the Body to Calm the Mind
Engaging in physical exercise before and during pregnancy is one of the most powerful neurobiological tools for protecting the maternal brain.
The guidelines of the Spanish Society of Gynecology and Obstetrics (SEGO) recommend that pregnant women engage in at least 150 minutes of moderate-intensity physical activity per week. This activity should be performed on at least three days per week, although some level of daily activity is encouraged. The types of activities should focus on improving aerobic endurance, light muscular strength, balance and motor coordination, flexibility, and pelvic floor function.
All pregnant women without medical contraindications should maintain a physically active pregnancy.
Regular, moderate physical exercise during pregnancy significantly reduces anxiety levels and the risk of perinatal depression.
Emotional Support: Partner and Family
If exercise nurtures mental health from within, the emotional environment does so from the outside.
Isolation is one of the greatest enemies of perinatal mental health. Therefore, having a strong support network, led by one’s partner and family, is essential. Feeling listened to, supported, and understood by loved ones reduces the uncertainty and social pressure that often accompany motherhood.
Having a support network significantly reduces the risk of depression and anxiety during both pregnancy and the postpartum period.
A Shared Commitment
Perinatal mental health is not solely the responsibility of the woman. Protecting the mother also means protecting the baby’s emotional development.
Promoting active lifestyles from the preconception stage and building support networks in which partners and family members are actively involved are among the best investments for achieving a healthier and more mindful motherhood.
I combine my clinical practice with research and teaching. I am a specialist nurse in Obstetrics and Gynecology and currently work as a midwife in the delivery unit of the General University Hospital of Alicante. I am also an Associate Professor in the Nursing Degree Program at the European University of Valencia – Alicante Campus. After completing a Master’s Degree in Healthcare Assistance and Research at the University of A Coruña (UDC), I began my doctoral studies. I am currently in the fourth year of my PhD, researching Perinatal Mental Health, with a particular focus on stress, anxiety, and depression during pregnancy and the postpartum period.